Train CLiEnTS6 KEY MOVES FOR CLIENTS’ SUCCESS.

1

ExER

CIS

E: TR

X Plank

hO

w TO

CU

E: Adjust the TR

X straps to Mid C

alf and lie on the ground facing aw

ay from

the anchor point with toes in

the Foot Cradles.

• Position feet under anchor point and arm

s under shoulders.

• Brace core, lift knees off

the ground.

CO

aC

hIN

g PO

INT:

Cue active core engagement

with ears, shoulders, hips and

knees aligned. May be perform

ed on forearm

s instead of hands.

ExER

CIS

E: TR

X Low Row

hO

w TO

CU

E: Adjust the TR

X straps to Mid

Length and stand facing away

from the anchor point.

• Elbows bent and hands

besides chest.

• Lower body dow

n until arms

are fully extended.

• Pull body toward anchor point.

CO

aC

hIN

g PO

INT:

Initiate the movem

ent from

the mid-back, pulling shoulder

blades down and back before

pulling up towards anchor.

2

3

ExER

CIS

E: TR

X Chest Press

hO

w TO

CU

E: Adjust the TR

X straps to Fully Lengthened and stand facing aw

ay from

the anchor point.

• Extend arms in front of shoulders.

• Bend elbows to low

er the body.

• Drive through palm

s, extending arm

s to return to start.

CO

aC

hIN

g PO

INT:

Cue as a moving plank by keeping

ears, shoulders, hips, knees and ankles aligned. Cue to keep TR

X straps off

upper arms.

ExER

CIS

E: TR

X Hip Press

hO

w TO

CU

E: Adjust the TR

X straps to Mid

Calf and lie on the ground

facing the anchor point with

heels in Foot Cradles.

• Position feet under anchor point w

ith knees over hips.

• Drive heels dow

n, lift hips up.

• Lower hips tow

ard ground w

ith control.

CO

aC

hIN

g PO

INT:

Emphasize m

ovement from

the hips to align hips, knees and shoulders at the top of the m

ovement.

4

ExER

CIS

E: TR

X Squat (Bottom U

p)

hO

w TO

CU

E:Adjust the TR

X straps to Mid

Length and stand facing the anchor point.

• Fully extend arms, lean

back and lower hips.

• Pull yourself into balanced position w

ith lengthened torso.

• Drive through heels and extend

hips to standing.

CO

aC

hIN

g PO

INT:

Use the TR

X straps to unload the body and explore and im

prove m

obility in the hips and ankles.

5

ExER

CIS

E: TR

X Lunge

hO

w TO

CU

E: Adjust the TR

X straps to Mid

Calf and stand facing aw

ay from

the anchor point.

• One foot in Foot Cradle(s) and

centered with anchor point.

• Lower hips back and dow

n keeping torso tall.

• Drive through grounded foot

and extend hips to standing.

CO

aC

hIN

g PO

INT:

Make this a hip-dom

inant exercise by hinging hips back and dow

n keeping torso upright throughout the m

ovement.

6

rEadySETTrainwaTCh YOUR TRaINER BaSICS VIdEO TO gET ExPERT INSTRUCTION ON hOw TO CUE, PROgRESS aNd MOdIFY TRx ExERCISES.

Stream Trainer Basics onto your computer or mobile device at: TRxtraining.com/mylocker

Flip the cards to explore sample workouts for your clients.

7

TRx CORE PLUS wORKOUTWorkout Duration: 13 MIN

2

2

2

hOw TO USE YOUR wORKOUT CaRdS

daShBOaRdWorkout overview.

ROUNdSYour exercises are organized into rounds.

Perform each exercise in Round 1in succession for one set.

Perform each exercise in Round 1in succession for two sets, then perform each exercise in Round 2 in succession for three sets.

Perform each exercise in Round 1in succession and repeat for two sets.

hOw TO PERFORM ThE wORKOUTS:

SETSIndicates the number of times to perform each round.

1

2

3

11

12

12

23

ExERCISE

TRX Plank

TRX Body Saw

TRX Side Plank

TRX Hip Press

TRX Overhead Back Extension

TRX Overhead Squat

REPS/TIME

3 x 10 sec

6

3 x 10 sec

10

10

5

REST

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

1

2

3

8

TRx LOwER BOdY wORKOUTWorkout Duration: 15 MIN

12

22

32

ExERCISE

TRX Hamstring Curl

TRX Hip Press

TRX Squat

TRX Single Leg Squat

TRX Lunge

TRX Overhead Squat

REPS /TIME

12

12

10

10 each leg

10 each leg

10

REST

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

1

2

3

9

TRx UPPER BOdY wORKOUTWorkout Duration: 15 MIN

12

22

32

ExERCISE

TRX Low Row

TRX Chest Press

TRX Y Fly

TRX Triceps Press

TRX Biceps Curl

TRX Split Fly

REPS /TIME

12

12

12

12

12

12

REST

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

1

2

3

10

TRx CORE PLUS wORKOUTWorkout Duration: 15 MIN

12

22

32

ExERCISE

TRX Plank

TRX Body Saw

TRX Side Plank

TRX Hip Press

TRX Overhead Back Extension

TRX Overhead Squat

REPS /TIME

3 x 10 sec

5

3 x 10 sec each side

10

10

5

REST

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

1

2

3

11

TRx TOTaL BOdY wORKOUTWorkout Duration: 30 MIN

13

ExERCISE

TRX Squat Row

TRX Squat Y Fly

TRX Chest Press

TRX Biceps Curl

TRX Triceps Press

TRX Low Row

TRX Body Saw

TRX Side Plank

TRX Hip Press

REPS /TIME

10

10

10

10

10

10

10

3 x 10 sec

10

REST

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

1

12

TRx BONUS MOVES wORKOUTWorkout Duration: 20 MIN

12

ExERCISE

TRX Pendulum

TRX Atomic Push Up

TRX Lunge

TRX Burpee

TRX Biceps Curl

TRX Y Fly

REPS /TIME

10

10

10 reps each side

10 reps each side

10

10

REST

30 sec

30 sec

30 sec

30 sec

30 sec

30 sec

1

13

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